To Discover

7 Minute Workout Challenge

The "7 Minute Workout" is a research-backed workout program that has become an international hit!

Published in the leading research journal ACSM, and then popularized by the NYT, the "7 Minute Workout" is simple but effective.

Researchers have selected 12 exercises that are performed for 30 seconds with 10 second rest intervals. This high-intensity training with little rest results in higher daily metabolism and is the equivalent of working out for over an hour - for only slightly longer than 7 minutes.

The best part? The exercises are simple to perform, do not require any equipment, and therefore, can be done anywhere! NO MORE EXCUSES.

This app takes this research-proven workout and guides you through the process. Further, it tracks your results, and makes it fun by allowing you to unlock rewards as you continue working out.

App features include:

- stunning design - both male and female trainers that guide you by video, audio, image and text - all content is INCLUDED (no additional charges, and no need for internet connectivity) - track your weight with our weight tracker - track your activity with our activity calendar - workout and unlock various achievements - support for Apple Watch

We are dedicated fitness professionals and app developers. We strive to make the highest quality products - if you have any suggestions, feel free to contact us. Our apps are regularly updated at no charge.

Release Notes

22/05/2015 | Version : 1.5 | Size : 75.7 MB
Note: We are finishing up our update for iOS 11 and it will be released soon.

Our latest update introduces many new features including Apple Watch support! If you love using our app, please write us a review on iTunes - our small team LOVES reading what you have to say!

This update brings a slew of improvements:

- new achievement awards to encourage you along your fitness journey- new bonus exercise pack in case you want to change things up- Apple watch support- all images and videos have been remade to improve their quality- fixed a bug with the workout alarm that would cause the app to crash for some- fixed various text localization errors- support for Swedish audio- you can now reset all of the content and settings - various design changes

We strive to make the highest quality apps we can for our customers. We feel that’s why customers have made us the top selling fitness app internationally for 2 years running! Thank you! If you have a moment, please, leave us a review on iTunes to encourage others to join the team.

24/04/2014 | Version : 1.4 | Size : 75.0 MB
We have spent the last several months working hard on this free update, so we hope you enjoy it! If you have a moment, please leave us a written review on iTunes - it really helps us out more than you would imagine. If you have already written us a review, please update it. Thank you!

What’s new with this update?

- fixed critical bug for iOS 7.1 that was causing crashing

- We have added three additional workout packs to the app for a total of 36 new exercises. The workouts were designed with the help of fitness instructors to ensure it complies with the principles of the 7 minute workout. There are two ways to unlock the workouts: if you workout regularly with the app, the workouts can be unlocked for free. If you want them immediately, we have provided the option to purchase the workouts individually. Try to unlock the workouts for free by simply keeping up with the challenge!

- 4 new achievements can now be unlocked

- added option to change the rest duration between workout cycles

- AirPlay support for iPhone users is now enabled

- post your achievements directly to Facebook and Twitter after earning them

- app will continue to play when your device is on lock

- app will alert you when to switch sides for exercises that require you to alternate your body position

- changed some of the audio cues to make them easier to understand

- weight tracker and calendar have new improved appearances

- you can set what time the workout alert timer should go off

- fixed several bugs including those involving achievements (they will be corrected retroactively)

- fixed some translation errors and added support for Thai, Vietnamese and Russian

THANK YOU for making us the #1 fitness app on the iOS platform! Again, if you have a moment, please leave us a review.

Comments and Ratings for 7 Minute Workout Challenge

Good app but has problems with achievements (1.5)10/06/2017 06:39:122/5 By pamor2It is a nice and easy app to use and after the workout you can feel you used all your muscles. Everyone can spare 7 minutes so it's pretty good. Unfortunately the achievements do not unlock when they should... I worked out for 3 weeks and the 2 week achievement has still not get opened, so I can't access new exercises. Well, I can, but I need to pay...
It is unfortunate, because also the curiosity of finding out what other exercises are next made me work out every day... now I might skip a day or two.

Slows down the iPhone (1.5)06/06/2017 08:17:561/5 By Gwythbbb45When you install it the first thing you get is "7MWC" might slow down your iPhone. Then it asks to tell the developers to fix some incompatibilities. You expect better from an app nowadays.
Go to
Settings > General > About > Applications > App Compatibility then you will see. This app is not compatible with newer versions of iOS.

Updates needed. (1.5)05/06/2017 00:51:141/5 By PPBeHonestApple says updates are needed, else it will soon be obsolete.

Needs to be updated (1.5)04/06/2017 03:12:373/5 By worparWill not work with future versions of iOS

Chris (1.5)02/06/2017 01:35:435/5 By daffidillyGreat app to build you up gradual

This is a must (1.5)01/06/2017 15:41:225/5 By CeltsR usThis is a must for anyone with a busy lifestyle who finds it hard to fit in any exercise fab app

Ljv (1.5)29/05/2017 07:30:514/5 By VernLauGood app for quick routines

Good (1.5)25/05/2017 15:31:405/5 By Kiz19191Good app

Nothing special (1.5)21/05/2017 13:01:393/5 By JulieRunJulesThe exercise advertising the app on FB isn't on the workout and you can get same one on YouTube for free. Disappointed

No 32 Bit Support (1.5)20/05/2017 10:28:521/5 By Johnny J 22This app is brilliant and the only excercise app I use - however it is 32 bit which means that with the next iOS upgrade later this year (2017) it will probably stop working. I have emailed the developer and waiting for a reply - it will be a shame if i have to dump it - Update - no reply to several emails - with this app being in "limbo" I would not recommend downloading it - such a shame